The seated breathing and shoulder-release exercise gives clear, step-by-step prompts for easing neck, shoulder and upper body tension in just a few minutes. It is a practical printable for people who want a simple relaxation exercise to use at a desk, before driving, or during a stressful day.
This neck and shoulder relaxation exercise PDF is designed for adults who notice tightness or discomfort in the neck, shoulders or upper back during desk work, driving, studying or busy periods. It may also be useful for counsellors, wellbeing practitioners, support workers or occupational health staff who want a short chair-based activity to share in a calm and accessible way.
The PDF sets out a brief posture check before starting, including feet flat on the floor, back supported, relaxed shoulders, an unclenched jaw and a comfortable head position. It then guides the reader through steady breathing, shoulder drops, shrugs, shoulder circles, wrist and finger stretching, clasped-hand stretches, gentle chin movement and a final pause to settle attention before moving on.
Use it as a printable desk stretch, a quick grounding exercise during a demanding day, or a simple handout for one-to-one support sessions. It can sit alongside other relaxation worksheets, wellbeing planning resources or classroom and workplace activities where a quiet pause is appropriate. The instructions are concise, so the sheet can be downloaded, printed and kept nearby for regular practice when tension builds. For best use, choose a comfortable seated position and avoid any movement that feels unsuitable. This resource was created by MindWell Leeds.
